2, close the urethra, vagina and anus, this feeling is like urgency, but if you can't go to the toilet, you have to turn off the urine.
Imagine that you use your vagina to attract something, such as stuffing or penis. Imagine lifting it from the vaginal entrance, then gradually rising along the vagina and holding it for 3 seconds. Repeat 10 times as a group, more than 3 times a day, and gradually increase to 25 times as a group. You can also insert your finger into the vagina to check the effectiveness of this process.
4, make the vagina droop, just like squeezing things out of the vagina. Hold for 3 seconds, then relax. Repeat 10 times as a group, more than 3 groups every day, and gradually increase to 25 times in each group.
5. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction.
6. During the whole exercise, breathe as usual and keep other parts of the body relaxed. You can touch your abdomen with your hands. If the abdomen is tight, the moving muscles are wrong.
Extended data:
The function of Kaigl movement:
Kegel exercise is considered as a good method to treat vaginal prolapse's disease in women and prevent uterine prolapse, and it is also a good method to treat prostate pain, benign prostatic hyperplasia and prostatitis in men. Kegel exercise is also helpful to treat male and female urinary incontinence. Kaigl can also improve sexual satisfaction and help reduce premature ejaculation. ?
The actions performed by pubic coccyx muscle include interrupting urine flow and stopping defecation through anal contraction. Repeated muscle exercises like this can strengthen the pubic coccyx muscles. The action of slowing down or interrupting urine flow can be used as a test to correct pelvic floor motor skills, but it should not be used in routine exercises to avoid urinary retention.
References:
Baidu Encyclopedia-Kegel Movement